4 Best Egg Alternatives for Vegetarians to Boost Protein Intake

Deepak Rajeev | Jan 19, 2026, 20:22 IST

Which are the Best Protein Sources for Vegetarians? (Image Credit: AI)

Gym-goers seeking protein without eggs have excellent vegetarian options. Greek yoghurt offers 23 grams of protein per cup and also support gut health. Cottage cheese provides 24 grams per cup, benefiting bones and digestion. Tofu, with 8 grams of protein per 100 gram serving, contains all essential amino acids. Chickpeas, a staple in Indian cuisine, deliver 9 grams of protein per 100 grams.

Highlights

Greek yoghurt offers an impressive 23 grams of protein per cup.
Cottage cheese can be easily combined with fruits and nuts, supporting both gut & bone health.
Tofu, contains all nine essential amino acids, making its nutritional power equivalent to meat.
Chickpeas is a great plant-based protein source similar to eggs.

We all know that eggs offer some of the best quality proteins that are available to us. If you are a gym goer, taking egg whites would help your muscle-building journey a lot. However, what about those of us who are vegetarians. What are some of the best alternatives that provide similar amounts of protein. Don’t worry. We have got it all covered in this article. Read on.

1. Greek Yoghurt

Greek Yogurt is a Protein Powerhouse

Image credit : Freepik

Research shows us that Greek yoghurt provides almost 23 grams of protein per cup. You can add this great food item into your breakfast plan or create smoothies with it. Along with protein, it also gifts us sufficient amounts of minerals and probiotics for gut health. Hence, if you are a vegetarian gym-goer, don’t forget to add this nutritional powerhouse into your diet. Not just your muscles, your entire body will thank you later.

2. Cottage Cheese

Cottage Cheese Sandwich

Image credit : Freepik

This is another great vegetarian alternative for eggs that we can use regularly. It comes to us with around 24 grams of protein per cup. You can mix this beautiful food with fruits and nuts for some powerful extra benefits. Additionally, being a probiotic and by being rich in calcium, cottage cheese will support your gut and bone health as well.

3. Tofu

Tofu Made From Soybeans

Image credit : Freepik

Researchers point out that a 100 gram serving of tofu contains about 8 grams of protein. Indeed, the benefits provided by tofu are comparable to meat as it gifts us all the 9 important amino acids. Therefore, doctors recommend tofu as an ideal alternative for vegetarians, vegans and also for those who are cutting down their meat intake.

4. Chickpeas

Chickpeas in a Bowl

Image credit : Freepik

Chickpeas is a common companion of Indian breakfasts. A lot of our curries are filled with this wonderful legume. It contains around 9 grams of protein per 100 grams of serving. This is a great plant-based source of protein that is very similar to eggs.

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Deepak Rajeev